Nine of the best indoor cycling sessions: make the most of your time inside

Here's how to both enjoy indoor training and maximise your potential for your upcoming

Woman cycling on indoor trainer
(Image credit: Future)

Turbo training sessions can provide riders with a quick and effective way to train. The lack of freewheeling means that every pedal stroke counts, there are no junctions, roundabouts or traffic to distract you from your intervals, and it doesn't ever rain indoors.

Before you get started…

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15sec on45sec off
30sec on30sec off
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60sec on60sec off
45sec on15sec off
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55min effort65-70 per cent MHR (zone 2)
40min effort70-75 per cent MHR (zone 2 upper)
25min effort75-80 per cent MHR (zone 3)
10min effort80-85 per cent MHR (zone 4)
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10min effort75-80 per cent of MHR (zone 3)
5min recoveryeasy riding (zone 1/2)
2 x 5min effort80-85 per cent of MHR (zone 4)
1min recoverybetween efforts (zone 1/2)
5min recoveryeasy riding (zone 1/2)
3 x 2min efforts85-90 per cent of MHR (zone 4)
30sec recoverybetween each (zone 1/2)
5min recoveryeasy riding (zone 1/2)
6 x 1 min efforts90-95 per cent of MHR (zone 5)
30sec recoverybetween each one (zone 1/2)
5min recoveryeasy riding (zone 1/2)
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15min warm upRow 0 - Cell 1 Row 0 - Cell 2
4 x 4min effort110-120 of FTPRow 1 - Cell 2
6min recoverybetween each (zone 1/2)Row 2 - Cell 2
10min warm downeasy riding (zone 1/2)Row 3 - Cell 2
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10min warm upRow 0 - Cell 1 Row 0 - Cell 2
6 x 15sec effort>140 RPMRow 1 - Cell 2
8min recoverybetween each (zone 1/2)Row 2 - Cell 2
2min warm downeasy riding (zone 1/2)Row 3 - Cell 2
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10min warm upRow 0 - Cell 1 Row 0 - Cell 2
2 x 15min effort108 of FTPRow 1 - Cell 2
10min recoverybetween each (zone 1/2)Row 2 - Cell 2
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25min warm upRow 0 - Cell 1 Row 0 - Cell 2
4 x 1min effort180 of FTPRow 1 - Cell 2
6min recoverybetween each (zone 1/2)Row 2 - Cell 2
4min warm downRow 3 - Cell 1 Row 3 - Cell 2
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15min warm upRow 0 - Cell 1 Row 0 - Cell 2
10 x 30sec effort150 of FTPRow 1 - Cell 2
30sec recoverybetween each (zone 1/2)Row 2 - Cell 2
5min recoveryeasy riding (zone 1/2)Row 3 - Cell 2
3 x 1min effort138 of FTPRow 4 - Cell 2
3 x 3minbetween each 108 of FTPRow 5 - Cell 2
5min recoveryeasy riding (zone 1/2)Row 6 - Cell 2
4min effort138 of FTPRow 7 - Cell 2
10min warm downRow 8 - Cell 1 Row 8 - Cell 2

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